Workout Wednesday: Slider Exercises for the Core

I love incorporating slider exercises into my workouts. They are easy to use, they don’t require any space, and they are extremely versatile. You have two options when it comes to purchasing sliders. You can order the “official” sliders meant for exercise call Valslides created by fitness professional Valerie Waters. Or you can be like me and order a pair of $5 furniture movers from Amazon. They both work equally as well I promise.

Below are my favorite 5 slider exercises for my core! I do each exercise for 30s-60s and repeat for 3-5 rounds.

Exercise 1: Mountain Climbers

Get into a push up position with one foot on each slider and your shoulders over your hands. While keeping your abdominals engaged, slide one knee towards your chest. Extend that same leg back to it’s starting position while sliding the opposite knee towards your chest.

Exercise 2: Alligator Walks

Get into a push up position with one foot on each slider and your shoulders over your hands. While keeping your abdominals engaged, walk your hands forward with straight arms and pull your body forward. Try to keep your body as straight as possible. Walk 5-10 steps forward, then move backwards to the starting position.

Exercise 3: Body Saw

Get into a low plank position with one foot on each slider. While keeping your abdominals engaged, move forward 2 inches and then back 2 inches. Try to keep this motion as smooth as possible and increase the range of motion as you get stronger.

Exercise 4: Pike with Knee Tuck

Get into a push up position with one foot on each slider and your shoulders over your hands. While keeping your abdominals engaged, drive your hips up towards the ceiling and pull your feet in towards your chest keeping your legs straight. Return to starting position. Pull both knees into the chest and return to starting position.

Exercise 5: Snow Angels

Get into a push up position with one foot on each slider and your shoulders over your hands. While keeping your abdominals engaged, perform hip abduction and slide your legs out at the same time. Bring both legs back together without letting your hips drop. Pull a single knee into chest then return it to its starting position. Then pull opposite knee into chest and return to starting position. That counts as 1 rep.

Here are video examples to help answer any questions. These were performed right in my living room!

Xo, Pam
  
  

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